Abs · Bodyweight
Twisted Leg Raise
The twisted leg raise is an advanced core movement that combines a standard leg lift with pelvic rotation. It targets the rectus abdominis and obliques, making it a great finisher for intermediate and advanced lifters at the end of an abdominal session.
- Muscles
- Abs
- Equipment
- Bodyweight
- Type
- Strength
- Animation
- Women
How to do it
- Lie on your back with hands under your glutes for support.
- Keep your legs straight and together.
- Raise your legs up while simultaneously twisting your hips to one side.
- Lower your legs down to that side without touching the floor.
- Raise them back up and twist to the other side.
- Alternate sides with each rep.
Common mistakes
- Arching the lower back off the floor during the descent places excessive strain on the lumbar spine.
- Using momentum and swinging the legs reduces time under tension for the working muscles.
- Resting the feet on the floor between reps disengages the abdominal muscles.
Tips
- Keep your hands pressed firmly beneath your glutes to support your pelvis and maintain lower back contact with the floor.
- Initiate the twist from your core and hips rather than simply swinging your feet to the side.
- Exhale forcefully as you raise and twist your pelvis, then inhale with control on the way down.
Sets and reps
Perform 3 to 4 sets of 12 to 20 total reps (6 to 10 per side) with 45 to 60 seconds of rest between sets.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
Is the twisted leg raise safe for the lower back?
The extended lever arm paired with rotation can stress the lumbar spine if core strength is insufficient. If you feel any sharp pain or pinching, stop immediately and consult a qualified specialist.
How can I make this exercise easier?
Bend your knees to a 90-degree angle to shorten the lever arm until you develop the strength for straight legs.
